Grapes are regarded as a unique fruits because they grow on vines. This bite-size fruit is highly portable and can be served as a refreshing snack. Most people believe that grapes are a perfect substitute for high-calorie snacks while others feel concerned about getting fat by going overboard with the idea of including grapes in your diet. Do grapes make you fat? How much should you eat to enjoy its health benefits? Let's find out more about it.
Do Grapes Make You Fat?
No, they do not. You do not have to worry about becoming fat if you eat grapes in moderation. In fact, they offer some amazing health benefits when included in your diet. Grapes make for a tasty breakfast, a delicious snack and a great after-dinner dessert. When eaten in moderation, grapes actually help lose weight. You can consume 1-2 cups of grapes a day without having to worry about getting fat.
How Grapes Can Help You Manage or Lose Weight?
Grapes provide you with water and fiber. By increasing your fiber intake, you can keep your digestive system working at its best. It also keeps you feel fuller and prevents hunger pangs. The water content in grapes not only helps keep you full but also rehydrates your body. It also boosts your metabolism and helps burn fat.
Grapes satisfy your cravings for sugar in a healthy way. Instead of reaching out for candy, ice cream, or other unhealthy junk foods, you can eat grapes to satisfy your sweet tooth. Unhealthy foods are laden with artificial sugar, fat, and cholesterol. You get about 370 calories from a 100g serving of chocolate cake – it also contain 22mg of cholesterol, 20g of fat, and 40g of sugar. A 100g serving of grapes, however, offers only a sixth of calories with no cholesterol or fat.
Grapes are very low in calories. One of the biggest reasons to include grapes in your diet is that they contain fewer calories but offers several healthy nutrients at the same time. A cup of concord grapes has about 62 calories a cup, which means that you can include it in your diet even if you are following a strict diet. You only get about 104 calories from a cup of European-style table grapes – the red and green grapes.
Grapes provide you with resveratrol. Research shows that natural resveratrol helps lose weight, as it helps you burn more calories by making your muscles consume more energy. Moreover, it also helps insulin resistance, which in turn helps you lose weight more efficiently. You blood sugar stays elevated when your body fails to use insulin properly – this makes you feel hungry and you end up eating unhealthy food. Natural resveratrol helps control this response and aids in weight loss.
Grapes provide you with organic acids. Research shows that increasing your intake of organic acids helps maintain balance between the organic acids and other bases in your body. This delicate balance is important for losing and managing weight.
Grapes contain phenolic compounds. Another reason why grapes fit well in your weight loss diet is that they provide you with the phenolic compounds, which help lose weight more effectively. Many studies have found that simply breathing in an air that contains phenol may help lose weight.
Grapes contain nitrogenous compounds. Grapes are beneficial because they contain nitrogenous compounds, such as organic compounds and ammonium cations. You also get proteins, peptides, and amino acids. Grapes contain an alpha amino acid called L-histidine, which is extremely beneficial for weight loss. Combine it with the proteins found in grapes and you have a perfect recipe to lose weight in a healthy way.
Grapes are rich in minerals. Up to 0.6% of the weight in grapes is usually due to its mineral contents. You can find some highly beneficial nutrients in grape, including potassium, sodium, chloride, sulfate, iron, and phosphates. Potassium not only helps you lose weight but also improves your cardiovascular health by dilating blood vessels. Moreover, research has confirmed that magnesium also facilitates the process of weight loss.
Serving Tips of Grapes for Weight Loss
Enjoy grapes in place of sherbet. Simply blend a cup of frozen grapes and satisfy your sweet tooth without the negative effects of added sugar.
Blend a cup of frozen grapes into sorbet and enjoy it in place of a cup of orange sherbet to save 110 calories.
Include grapes in your fruit smoothies – concord grapes work perfectly in this case. You can also include grapes in smoothies made from spinach, unsweetened almond milk, almond butter, and cooked oats.
Enjoy grapes on an empty stomach. Eating them in the morning provides weight loss benefits because they are natural cholesterol burners. You can simply make a glass of grape juice and have it with breakfast. Seedless varieties work perfectly in this case.
Overall, grapes are very healthy, as they are low in calories and contain folate, vitamin A, vitamin B6, copper, zinc, iron, potassium, calcium, and manganese. You can enjoy grapes any time you like, but eat in moderation to get maximum benefits.